Friday

Friday

AMRAP in 21 minutes of… 7 thursters (115/75), 18 kettlebell swings, 9 pull ups. Alternate the movements. Athlete 1 does the thrusters, Athlete 2 does the KBS, Athlete 1 does the pull ups, then athlete 2 does the thrusters, athlete 1 the KBS and so on.

(This is an adaptation of a hero workout created on TF Black for Ben Kopp, an Army Ranger who sacrificed himself to save 6 other Rangers. He was an organ donor, his heart still beats in a women living in Chicago. Ben was 21 years old when he payed the ultimate price for freedom on 7/18/09)